By: Michael Baker
Time to level up your upper body! This Upper Body Pushups & Curls routine is your go-to for building and maintaining strength. Inspired by Shaun T, Tony Horton, and my tweaks, plus a nod to Sagi Kalev’s biceps approach. Skip the fluff – just a light warm-up, then hit this 20-min session:
Get started here! 🔥 Perfect for a home gym, working from home, office, or hotel/travel. In this workout I introduce Iron Master adjustable dumbbells as a great addition to my home gym.
Just under 20 minutes, 12 total sets of floor work for chest, triceps, shoulders, and back, and 12 total sets of seated dumbbell hammer curls. This video provides a thorough upper body workout concentrating on push-up variants and weightlifting. The exercises are devised to progressively challenge your muscles.
Featured moves include: Push-up Jack Plank Jack Push-up Plank Walk Push-up Knees Down Push-up Slow Dive Push-ups Seated Bicep Hammer Curls with Iron Master Dumbbells.
Timecodes & Key Moments:
0:00:06 – Introduction and workout initiation with Push-Up Jacks
0:00:42 – Discussion on intensity, emphasizing the importance of executing exercises at your comfort level
0:01:18 – Introduction of the second exercise, Plank Jack Push-Up
0:02:32 – Transition to Plank Walk Push-up
0:03:58 – Demonstration of a modified push-up, ‘Sissy Push-Ups’
0:05:16 – Switch to an intense slow push-up
0:05:55 – Introduction to Seated Bicep Hammer Curls with Iron Master Dumbbells
0:06:52 – Continuation of the dumbbell exercise, with advice about suitable dumbbells
0:09:38 – Initiation of a second Bicep Curls set, emphasizing the need to maintain symmetry
0:12:39 – Conclusion of Bicep Curls and return to Push-Up Jacks
0:13:30 – Workout conclusion with the final exercise, Slow Dive Push-Up
0:14:53 – Final challenging exercise, the Low Plank Hover
I coach and strength train men over 40 in-person in Orange, CT or virtually anywhere. Text me: 203.907.8902, email me here
Certified Health Coach
Certified Yoga Teacher
25 Year WFH Professional
Steve Magi
Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training.
First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits.
What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session.
But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them.
Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support.
If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
Mike Richetelli
Mike is very dedicated to health and wellness, including having a strong knowledge base about nutrition. I have trained with him for several months and have attained my fitness goals. He's taught me many alternative ways to workout, deviating from traditional exercises.
Chad Bedell
I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
Terrance Arroyo
Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
Elevate Personal Training & Wellness
Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
John Keklik
I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
Erica Baker
Mike has inspired me to do so many things over the years including yoga, weight lifting, running and overall guidance on food. I am pretty sure I was his first client and he really knows how to motivate and get great results!
Dec. 01, 2023
Floor-Based Dumbbell Pullovers for Strength Training | Ideal for Older & Less Mobile Individuals
Nov. 29, 2023
Breaking a Plateau listening to Joe Rogan “Fear of Discomfort” – 200 Air Squats in a row! @joerogan
Nov. 26, 2023
Yoga Basics for Men: Mastering Low Squat Pose (Malasana) | Dynamic Stretching Techniques & Practice
Nov. 26, 2023
Why Guys Don’t Do Yoga and How to Find Yoga For Men
Nov. 22, 2023